The Complete Arnold Schwarzenegger Workout

OAK CHEST

EXERCISE                                       SETS     REPS

Bench Press                                       5-7      10-12

Incline Bench Press                         5        12

Flat-Bench Dumbbell Flye       5        10-15

Weighted Dip                                4-5      12-15

BICEPS

EXERCISE                                      SETS     REPS 

Barbell Curl                                        5       6-8

Incline Dumbbell Curl                 5       8-10

Barbell Preacher Curl                  4       8-10

Concentration Curl                        4       10-12

DELTS

EXERCISE                                        SETS     REPS

Arnold Press                                           5       8-10

 Tri-set:

Overhead Barbell Press                 4       6-8

Upright Row                                          4       8-10

Dumbbell Lateral Raise                 4       10-12

Dumbbell Lateral Raise                  1       50+

("down the rack")

LEGS

QUAD SHOCKER

EXERCISE                              SETS     REPS

 Leg Extension                         5-6      15-20

--superset with--

Barbell Squat                           5-6      15

Leg Press                                         5        15

Hack Squat                                   4        30

("stripping" method)

CALVES

EXERCISE                                     SETS     REPS 

Donkey Calf Raise                      5-6      15-20

Standing Calf Raise                    5-6      10-20

Seated Calf Raise or                   4-5      10-15(1)

Leg Press Calf Raise

 (1) Employing "pumping" reps at the end

of each set

BACK

EXERCISE                                             SETS     REPS

Weighted Wide-Grip Chin      4-6      10-12

Deadlift                                                   4-5      6-10

T-Bar Row                                                 5        10-15

Barbell   Bent-Over Row                5        10-15

TRICEPS

EXERCISE                                                 SETS     REPS 

Close-Grip Bench Press                       4-5      6-8

Cable Pressdown                                       4-5      8-10

Overhead Dumbbell Extension       4-5      10-12

Dumbbell Kickback                                4-5      12-15

Source:

The Complete Arnold. Joe Weider's Muscle & Fitness; Jul2007, Vol. 68 Issue 7, p214-226, 10p

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